Mediterranean Baked Fish Recipe

Introduction

Mediterranean Baked Fish is a vibrant and healthy dish that brings fresh flavors and colors to your table. This easy-to-make recipe combines flaky white fish with aromatic herbs and a medley of vegetables for a delicious meal perfect for any occasion.

Ingredients

• 4 fillets of white fish (e.g., cod, tilapia, or sea bass)
• 2 medium tomatoes, sliced
• 1 medium onion, sliced
• 1 bell pepper (red or yellow), sliced
• 3 cloves garlic, minced
• 1 lemon, sliced
• ¼ cup olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Step 1: Preheat your oven to 400°F (200°C).
2. Step 2: Lightly grease a 9×13-inch baking dish with olive oil.
3. Step 3: Spread the sliced tomatoes, onion, and bell pepper evenly on the bottom of the baking dish.
4. Step 4: Pat the fish fillets dry with a paper towel. Season both sides with salt, pepper, oregano, and thyme.
5. Step 5: Lay the seasoned fish fillets on top of the vegetables in the baking dish.
6. Step 6: Sprinkle the minced garlic over the fish.
7. Step 7: Pour the olive oil evenly over the fish and vegetables.
8. Step 8: Arrange the lemon slices on top of the fish for added flavor.
9. Step 9: Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
10. Step 10: Remove the foil and bake for an additional 5-10 minutes, or until the fish flakes easily with a fork.
11. Step 11: Remove from the oven and let rest for a few minutes. Garnish with fresh parsley if desired and serve.

Tips & Variations

• Use the freshest fish and seasonal vegetables for the best flavor.
• Experiment with herbs like fresh dill or basil for a unique twist.
• Keep an eye on the fish to avoid overcooking—it should flake easily but remain moist.
• Add a drizzle of lemon-garlic or yogurt-based sauce for extra richness.
• Try different fish such as salmon or trout for a richer flavor.
• Include additional vegetables like zucchini, asparagus, or olives to boost nutrition and taste.
• For a spicy kick, sprinkle red pepper flakes over the fish before baking.
• Top with feta cheese or capers for a true Mediterranean flair.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. To freeze, cool the cooked fish completely and place in a freezer-safe container for up to 2 months. Reheat gently in the oven to preserve texture and flavor.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen fish for this recipe?

Yes, you can use frozen fish, but make sure it is fully thawed before cooking to ensure even baking and the best texture.

What side dishes go well with Mediterranean Baked Fish?

This dish pairs well with couscous, brown rice, quinoa, crusty bread, or a fresh green salad to complement its vibrant flavors.

Mediterranean Baked Fish Recipe

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★★★★★

4.5 from 137 reviews

• Author: anna
• Total Time: 40-45 minutes
• Yield: 4 servings 1x

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Description

Mediterranean Baked Fish is a flavorful and healthy dish that combines fresh white fish fillets with aromatic herbs, sliced vegetables, and lemon, baked to perfection. This easy-to-make recipe delivers a vibrant and delicious meal inspired by the Mediterranean coast, rich in omega-3 fatty acids and nutrients. It’s perfect for weeknight dinners or special occasions, offering a colorful presentation and customizable ingredients to suit your taste.

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Ingredients

Scale 1x2x3x

Fish and Protein

• 4 fillets of white fish (e.g., cod, tilapia, or sea bass)

Vegetables & Aromatics

• 2 medium tomatoes, sliced
• 1 medium onion, sliced
• 1 bell pepper (red or yellow), sliced
• 3 cloves garlic, minced
• 1 lemon, sliced

Seasonings and Oils

• ¼ cup olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

Garnish

• Fresh parsley (optional)

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Instructions

1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C) to ensure it reaches the proper temperature for baking the fish evenly.
2. Prepare the Baking Dish: Lightly grease a 9×13-inch baking dish with olive oil to prevent sticking and to add flavor.
3. Arrange the Vegetables: Spread the sliced tomatoes, onion, and bell pepper evenly on the bottom of the prepared baking dish to create a flavorful base for the fish.
4. Season the Fish: Pat the fish fillets dry with a paper towel, then season both sides with salt, pepper, dried oregano, and dried thyme to infuse the fish with Mediterranean herbs.
5. Place the Fish: Lay the seasoned fish fillets on top of the arranged vegetables in the baking dish for even cooking and flavor melding.
6. Add Garlic: Sprinkle the minced garlic evenly over the fish to enhance the aroma and taste with robust garlic flavor.
7. Drizzle with Olive Oil: Pour the olive oil evenly over the fish and vegetables to keep everything moist and impart richness during baking.
8. Layer Lemon Slices: Arrange the lemon slices on top of the fish for bright citrus notes and added moisture.
9. Cover and Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes to gently cook the fish and vegetables while locking in moisture.
10. Uncover and Continue Baking: Remove the foil and bake for an additional 5-10 minutes, or until the fish flakes easily with a fork, indicating it’s fully cooked.
11. Garnish and Serve: Remove the dish from the oven, let it rest a few minutes, then garnish with fresh parsley if desired for a pop of color and freshness before serving.

Notes

• Use the freshest fish possible for the best flavor and texture.
• Feel free to substitute white fish with salmon or trout for a different flavor profile.
• Adding extra vegetables like zucchini, asparagus, or olives can enhance the dish’s nutritional value and taste.
• To add heat, sprinkle red pepper flakes on the fish before baking.
• Do not overcook the fish, as it should flake easily but remain moist and tender.
• Leftovers can be refrigerated up to 3 days or frozen for 2 months; reheat gently in the oven to maintain quality.
• A light lemon-garlic or yogurt-based sauce can be served alongside to elevate the flavors.
• Ensure frozen fish is fully thawed before cooking for even baking.

• Prep Time: 15 minutes
• Cook Time: 25-30 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean

Keywords: Mediterranean baked fish, healthy fish recipe, baked white fish, easy fish dish, Mediterranean cuisine, oven-baked fish, fish with vegetables, healthy dinner